Let's Give Some Love Back to Those Carbohydrates

Contrary to the thinking of popular diets on the market over the past couple decades, carbohydrates are not all bad and are an essential part of a healthy diet. Carbs are the body's primary source of energy; help the body's muscles work better; are necessary for brain function; supply the body with essential vitamins and minerals; supply the body with fiber.  Unfortunately, not all carbohydrates are good and the negative ones have given the whole family a bad name.  The right type of carbohydrate can boost your health.

Fortunately, it's fairly easy to identify the good from the bad. The simplest rule of thumb is that carbohydrates found in whole foods are productive.  Those good carbs are plant foods that deliver fiber, vitamins, minerals and phytochemicals along with grams of carbohydrate such as whole grains, beans, vegetables and fruits. You can't judge a carb as "good" without considering its fiber content (unless it's a naturally low-fiber food like skim or low-fat milk). We can enjoy the benefits of good carbs by choosing carbohydrates full of fiber. 

What are the "bad" carbs?  Sugars; "added" sugars; refined "white" grains. We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber (Examples:  white bread and white rice; packaged/processed snacks).

Some simple changes I've made and sustained over the past six years include choosing only whole wheat and grains in every possible way (which includes bread, rolls, pasta, crackers, cereal). You have to read the ingredients.  Just because a product is labeled whole grain or wheat doesn't mean that it doesn't also contain white and enriched flour.  I choose not to use blends, but to really maximize the value of whole grains.  Another simple approach is to eat plenty of fruits and vegetables every day.  Set a goal to eat at least five servings a day of fruits and vegetables to get 10 or more grams of fiber in your meal plan. Include some beans and bean products in your recipes. Just a half-cup of cooked beans will add from 4 to 8 grams of fiber and other great nutrients to your day. 

There are lots of great sources for more information on understanding carbohydrates. Studies have demonstrated that carbohydrates are essential for proper body functioning. Eliminating carbs can promote malnutrition. The story on carbohydrates is similar to that of fats. According to Dr. Robert Eckel, a chairman of the American Heart Association's nutrition committee, "people gain weight because they eat too many calories, not carbohydrates."  And Sara A. Boldec, a nutritionist and lecturer states that, "any diet that eliminates entire food groups or has a time limit is bad for you, and any diet that promises quick results will almost always lead you right back where you started."

So, let's continue our shared journey of enjoying our simple, healthy eating and fitness habits.  For me, choosing the right carbohydrates along with lean sources of protein is what provides the fuel to sustain me in my full-time fitness career.

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